alcohol in breast cancer

There's no magic bullet or single food that will make you lose weight quickly. In fact, the safest way to lose weight is to do it slowly -- about a pound a week. Here are some tips to make your diet nutritious and help you lose weight:

• Limit sugar, refined carbohydrates, and alcohol.
• Eat small portions (no more than 6 to 7 ounces a day) of lean meat or poultry.
• Remove the skin and fat from meat, poultry, and fish.
• Cover your plate with fresh, nutrient-dense foods. Fill two-thirds of your plate with fresh vegetables, fruits, and whole grains, and one-third or less with meat and dairy products.
• Eat lots of fruits, veggies, and whole grains. Eat at least 2 cups of fruit and 2 1/2 cups of vegetables each day and 3 ounces or more of whole grains. You will feel full longer and may be less tempted by junk food.
• Choose non-fat milk and dairy products.
• Go for variety. Buy a new fruit, vegetable, or whole-grain product each time you shop for groceries to keep from getting bored with your diet.
• Drink water or drinks with no sugar added if you're hungry between meals. Avoid soda, lemonade, sweetened iced tea, and juices.
• Keep healthy snacks on hand, such as:
  • salad with fat-free or low-fat dressing
  • carrot and celery sticks (organic is best)
  • bite-sized pieces of broccoli, cauliflower, or other vegetables
  • salsa with vegetables (not chips) for scooping
  • gazpacho
  • non-fat Greek or plain yogurt
  • low-fat cottage cheese
  • apple slices (organic is best)
  • orange sections
  • rice cakes
  • frozen berries 
  • air-popped popcorn
  • unsweetened fruit tea or herbal tea
  • water with a slice of lemon or lime
  • broth or bouillon
  • low-fat gelatin
• Limit heavily salted, smoked, or pickled foods. They tend to have a lot of salt and nitrates.